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Friday

WOD

"Lynne"

5 Rounds, for max reps

Bodyweight bench press

Pullups

Post total number of reps to comments.

Thursday

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

For Time:

Athletes Choice

5000 Jump Rope Singles or 500 Walking Lunge Steps

Stop every 2 minutes and do 10 Pushups

Post times and number of pushups to comments.

Wednesday

This is a bit of a long video, about 20 minutes. I highly encourage you to take the time and give it a watch. Sacrifice some facebook time or whatever else you would be doing and pay attention. We literally shape the future of our health and culture with every bite we take. Train hard, eat right, and never, ever quit.         -Nate

WOD

"Elizabeth"

21-15-9

Clean 135#
Ring Dips

Post times to comments.

Tuesday

WOD

30-20-10

Situps
Kettlebell Swings

Brief Rest

Bodyweight Back squat: Max reps

Brief Rest

30-20-10

Pullups
Burpees

Post times and reps completed to comments.

Monday

WOD

Deadlift

Heavy set of 5

5-10 minute rest

AMRAP in 12 minutes

3 Power Snatch 95/65

+

2 Rounds

3 Pullups
6 Pushups
9 Jumping squats

Post loads and rounds completed to comments.

Midwest Sectionals

WOD 1



Up to date standings can be found here.

Information on the workouts can be found here.

WOD 2




WOD 3

Thursday

Just a heads up: We will be closed Friday and Saturday. Nate and Albia will be competing in the Sectional Qualifiers for the CrossFit Games!

WOD

3 Rounds

20 Pistols (1-legged squat)
20 Stiff legged deadlift 95/65
20 Double Unders
20 Pushups

Post times to comments.

Wednesday

WOD

Back Squat
2-2-2-2-2
Rest 1 minute between sets

Then:

100 Pullups for time

Post loads/times to comments.

Tuesday

  

WOD

5 Rounds for time:

5 Clean and Jerk (135/95)
15 Wallball Shots

Post times to comments.

Monday

WOD

Snatch-grip Deadlift

5-5-5-5-5

Post loads to comments.

Saturday

WOD

400 Jump rope singles
40 DB push press (40#/30#)
40 Squat jumps
40 Sumo deadlift high pull (75#/55#)
40 Push-ups
40 Thrusters (45#)
40 Broad jumps
40 Hand to hand KB swings (55#/35#)
40 Star jumps
400 Jump rope singles

Post times to comments.

Friday

WOD

5 Rounds for time:

5 Muscle-ups
10 Burpees

We will cover muscle-up progressions, so that everyone will do some variation of a muscle-up.

Post times to comments.

Thursday

WOD

Push Jerk

2-2-2

For time:

3 Rounds

21 KB Swings
30 Situps
10 Ring Pushups

Post loads and times to comments.

Wednesday

Whatever your excuse is to not get in the gym, or take care yourself, it probably sucks.

WOD

Team Deadlift Ladder

1-10-1

135/95

Bar cannot be set down (can be rested on the thighs) until all reps are completed. Every time the bar is dropped, it's 5 burpees each. Reps are touch and go.

Post number of burpees done to comments.

Tuesday

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

WOD

21-15-9

Overhead Squat 95/65

42-30-18

Pullups

This workout is done 21 squats, 42 pullups, 15 squats....

Post times to comments.

Monday

Sloth: Aversion to work or exertion; laziness; indolence.

WOD

Sumo Deadlift High-Pull

1-1-1-1-1-1-1

After a brief rest:

AMRAP in 10 minutes:

Double-unders

Post loads/reps completed to comments.

Saturday

WOD

Come in and find out.

Post thoughts/smart-ass remarks to comments.

Friday

Just to let everyone know, Nate is registered to compete in this years Sectional competition to qualify for the CrossFit Games. This will be held in St. Charles, MO on Feb. 13-14th. The top 20 competitors will go on to the regionals where the top 5 will qualify for the games and a chance to win a $25,000 prize and the title, "Fittest Man or Woman on the Planet". If you want to see what it might take, check out the complete 2009 CF Games coverage in the CrossFit Journal. If it doesn't motivate you a little bit, you might want to see if you still have a pulse.....

http://games2010.crossfit.com/

WOD

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post total number of reps to comments. 300 is a really good score, a little planning might be necessary.

Thursday

Here's a recipe from Special K:

Almond Crusted Coconut Lime Chicken

4 boneless, skinless chicken breasts, trimmed and pounded thin. Put in large ziplock bag.

1/2 cup almond meal
1/2 cup unsweetened flaked coconut
Combine above ingredients in a shallow bowl and set aside. Add a little sea salt if you like.

Marinade:
Juice of 1 large or 2 small limes
4 Tbsp. Coconut milk
1/4 cup water
1 tsp. ground coriander (or use fresh cilantro about 2 tsp. chopped)
1 tsp. garlic powder
1 tsp. ginger
red pepper flakes or ground red pepper to preferred heat factor - I like a lot.



Combine above ingredients and mix well. Pour over chicken breasts and coat well. If marinade is too thick add a little water. Marinade for one hour, giving the bag a shake every now and then.

Preheat griddle (I used a Foreman Grill) or saute pan (may need to add a bit of coconut oil). Remove chicken from bag and dredge each piece on almond coconut mixture. Place on cooking surface - I did 4-5 min on the Foreman. If using saute pan about 3 min per side being careful not to overbrown the coating.

Best served immediately as the coating can get soggy.

WOD

Back Squat

3-3-3-3-3

Post loads to comments.

Wednesday

WOD

Rowing "Helen"

3 Rounds for time:

500m Row
21 Kettlebell Swings 55#
12 Pullups

Post times to comments.

Tuesday

WOD

Skill Work: "Skin the Cat"

Then:

AMRAP in 10 minutes

3 Strict Pullups
5 Deadlifts 185/155
20 Squats

Post rounds completed to comments.

Monday

WOD

Snatch
5-3-1

30 Push-ups
60 Sit-ups
20 Push-ups
40 Sit-ups
10 Push-ups
20 Sit-ups

Post loads and times to comments.

Saturday

Closed today.

WOD

Eat, rest, relax, take a long walk, play a sport, go sledding, do something fun!

Have a great weekend.

Friday

Closed Saturday. We are going to the CrossFit Gymnastics Cert. Sorry for the inconvenience. Back at it Monday.

WOD

"CrossFit Total"

1 Rep Max:

Back Squat
Press
Deadlift

If you already totalled this week, we'll take care of you. Also, this can be a make up day for any of the WODs you missed this week.

Thursday

Check out CrossFit.com today. Lil' Nate! We are glad to have you back.

WOD

5 Rounds:

1 Arm Dumbbell Thruster, 5 Reps, Left arm
1 Arm Dumbbell Sumo DL High-pull, 5 Reps, Right Arm
5 Burpees
1 Arm Dumbbell Thruster, 5 Reps, Right arm
1 Arm Dumbbell Sumo DL High-pull, 5 Reps, Left Arm



Post times and dumbbells used to comments.

Wednesday

http://crossfitdupagepaleo.blogspot.com/

WOD

3 Rounds for time:

50 Double-unders
21 Kettlebell Swings
21 Wallball Shots

Post times to comments.

Tuesday

Check out our new paleo blog, still under construction a bit, but we will have some great resources up there and a venue for asking questions, posting recipes, and general support.

http://crossfitdupagepaleo.blogspot.com/

Or just click here.

WOD

"Fran"

21-15-9

Thrusters 95/65

Pullups

Post times to comments.

Monday

Paleo Challenge has officially begun. I hope no one has slipped yet.....

5 Rounds, each for time:

5oom Row

Rest as needed between efforts. Treat these as all out sprints for your life!

Post times to comments.

Saturday

Pick up your Paleo Challenge Journals at the gym.

WOD

"Cindy"

Complete as many rounds as possible in 20 minutes:

5 Pullups

10 Pushups

15 Squats

Post rounds completed to comments.

Friday

WOD

Press 5-5-5

Then

3 Rounds:

21 Box Jumps
10 Standing Broad Jumps
50 Situps

Post loads/times to comments.

Thursday

WOD

Turkish Get-Up practice, how heavy can you go?

Then:

3 Rounds for time:

10 Dumbell Power Snatch, Left Arm
10 Pullups
10 Dumbell Power Snatch, Right Arm
10 Pullups

Post times to comments.

Wednesday

Paleo Challenge Mission Briefing: Tonight @ 7Pm
If you will be unable to make it please let Nate or John know.

WOD

Power Clean

1-1-1-1-1

Then:

30-20-10

Kettlebell Swing
Pushups

Post loads/times to comments.

Tuesday

WOD

5 Rounds:

15 Dumbell Push-Press
15 Pullups
Overhead Walking Lunge, 30 Steps

Post times to comments.

Monday

Paleo Challenge Mission Briefing: Wednesday @ 7Pm
If you will be unable to make it please let Nate or John know.

WOD

Back Squat 5-5-5

Sumo Deadlift High-Pull 3-3-3-3-3

Post loads to comments.

Saturday

Shout out to all the traveling CrossFitters that came in over the holidays.

Paleo Challenge - Put your nutrition in check for 6 weeks. This event will start January 15th and end February 19th. There will be a briefing on Wednesday, January 13th @ 7 pm that will address the rules and regulations of the challenge. Please state your intention to participate or address questions to nate@crossfitdupage.com.

WOD

Surprise Chipper

The workout will be dependent on attendance, prepare for fun!

Friday

This week will be an open trial week. If you've been on the fence, or curious about CrossFit, this is a great opportunity to see what we're all about. Feel free to come to any of our scheduled classes.

Paleo Challenge - Put your nutrition in check for 6 weeks. This event will start January 15th and end February 19th. There will be a briefing on Wednesday, January 13th @ 7 pm that will address the rules and regulations of the challenge. Please state your intention to participate or address questions to nate@crossfitdupage.com.

WOD

"Grace"

135 lb. Clean & Jerk, 30 Reps for time.

Post times to comments.

Thursday

This week will be an open trial week. If you've been on the fence, or curious about CrossFit, this is a great opportunity to see what we're all about. Feel free to come to any of our scheduled classes.


WOD

Complete as many rounds as possible in 20 minutes:

7 Chin ups*

12 Pushups

20 Walking lunge steps

* Chin ups are performed with a supine, or underhand grip. A kip can still be used, however it is a completely different feel.

Wednesday

This week will be an open trial week. If you've been on the fence, or curious about CrossFit, this is a great opportunity to see what we're all about. Feel free to come to any of our scheduled classes.

WOD

3 Rounds for time:

500m Row

1 1/4 BW Deadlift, 10 Reps

10 Jump Squats

Post times to comments.

This week will be an open trial week. If you've been on the fence, or curious about CrossFit, this is a great opportunity to see what we're all about. Feel free to come to any of our scheduled classes.

WOD

Pressing Lynne

5 Rounds for max reps:

Pullups

Press @ 60% BW

Rest as needed between Rounds

Post loads/reps to comments.

Monday

This week will be an open trial week. If you've been on the fence, or curious about CrossFit, this is a great opportunity to see what we're all about. Feel free to come to any of our scheduled classes.

Overhead Squat

5-3-1

Then:

7 Rounds for time:

5 Box Jumps 32/24
3 Clapping Pushups

Saturday

WOD

5 Rounds for time, using one barbell 95/65:

12 Deadlifts
10 Hang Power Cleans
8 Front Squats
6 Push Jerks

Post times to comments.